Like proper nutrition, hydration, and breathing fresh air, sleep is a pillar of our health and wellness; we need it to thrive. We even need sleep to survive. So how can something as humanely instinctive as sleep be so hard for some people?

Is this sounding more familiar to you? Have you ever been abruptly startled and awoken from sleep by the sound of your alarm— wait, what time is it? Is it morning? Oh no! Am I late?! Some nights, it can feel like you've only rested for a few minutes, even though your mind and body feel like they're begging for another solid eight to ten hours of deep sleep. 

We've all experienced this at some point, and the thought of facing the day after a tiring and frustrating night of sleep can be intimidating, even problematic for some.

There is certainly a lot of potential advice you can inherit about sleep, some information and recommendations more worthwhile than others. Still, creating your own relaxing bedtime routine and completing a 'sleep well puzzle' that fits your preferences and body type are important to achieving a good night's sleep.

If you still feel tired and are struggling to get up and get going when it's time to wake up and move, you're probably not achieving healthy levels of deep, restorative sleep during your sleep cycles. When you wake up still feeling tired, you're probably wondering what kinds of things might be hindering your sleep quality specifically, and what might be the most noticeable help for your situation.

Next, the sleep specialists at Mattress World Northwest, a top choice mattress company, will highlight common sleep disruptors and share expert insight on the No. 1 sleep killer, as identified by sleep psychologists.

Common Sleep Disruptors

Have you ever fallen asleep only minutes after your head feels a cozy pillow, only to turn around and wake up several times when you were so tired you expected to stay asleep? Does your brain suddenly 'turn on' at midnight as you transition from wakefulness due to stress or anxiety? 

When you repeatedly wake up when you're supposed to be asleep, it’s called sleep disturbance or disruption. It can also be called interrupted or fragmented sleep. Consistently disrupted sleep patterns can lead to fragmented sleep, then to sleep deprivation, sleep debt build-up, and eventually result in disorders like insomnia. Any of these issues will leave its mark on your mental health, physical wellness, and ability to be happy and flourish.

Furthermore, research highlighted by Johns Hopkins University reveals that fragmented, interrupted sleep can be more taxing on our bodies and damaging to our mood, cognition, and physical well-being, affecting vital areas like the heart and immune function, compared to getting the same total hours of sleep without any gaps or interruptions.

For example, if you go to bed late and give yourself less time for sleep, you may still feel that you had a good night's rest because you slept more than just 'lightly,' and experienced little to no sleep disruption. Versus a night where you got in bed early, giving yourself an ample amount of time for deep sleep, but then wake up several times throughout the night, you'll end up feeling less than refreshed from the effects of only lightly sleeping, diminishing the rejuvenating benefits that deep and REM Sleep stages provide.

Sleep disturbances make it hard for your brain to reach deep, restorative sleep stages. This sleep deprivation leads to issues comparable to those associated with total sleep deprivation, sometimes even worse, in the categories of mood and cognitive function.

Technology & Blue Light

Using devices like laptops, tablets, or phones in bed can seriously impact your sleep health. The blue light negatively influences the production of melatonin, making it hard for the mind to feel sleepy. Blue light from our screens keeps us active and on alert, making it more difficult to relax or feel tired. Scrolling or watching videos wakes you up and makes your brain more active, which can lead to sleep problems. Too much screen time, and screen time at the 'wrong time' can also raise your risk of anxiety, depression, and even upper body or spine discomfort from poor posture or 'tech or text neck,' also called Text Neck Syndrome.

Plus, technology in the bedroom can disrupt your restorative sleep cycles by extending your 'not-so-ideal' bedtime routine into the night. Especially today, with the abundance of technology available to entertain us, our phones and other devices are really tempting, making it really difficult to get off our devices and get to sleep. Technology in the bedroom is a common sleep disruptor because it emits blue light, which suppresses melatonin. Try adopting a screen-free bedtime environment for more restful nights and 'bright and bushy-tailed' mornings.

Jet Lag & The 'First-Night Effect'

Jet lag can temporarily throw off your internal clock, or circadian rhythm, making it tricky to sleep well and feel energized when you wake up. You might experience mild insomnia at night, drowsiness during the day, along with restless sleep, especially if you're traveling eastward.

Not to worry—it’s just your body getting used to its new climate and surroundings. Once you realign with the new time zone, the symptoms of jet lag should subside within a few nights to a week.

Now, the 'First-Night Effect' (FNE) refers to sleep disruption that you experience in a new or unfamiliar sleeping environment. For example, FNE most often happens when you travel, sleep in a hotel, go camping, or sleep anywhere that's unfamiliar territory. The overall atmosphere, in general, elements such as lights or internal or external sounds you aren't used to can wake you up and make it difficult to sleep well.

Too Much Light or Noise

To sleep better, convert your bedroom into a peaceful haven by installing blackout-style curtains so no light peeks in. Welcome a calm, quiet sleep environment by silencing distractions—in a new environment, use earplugs if needed. Additionally, say goodbye to TVs and phones in the bedroom that emit blue light and could sound off unexpectedly during your deep sleep stage. With a clear strategy of leaving your phone out of the equation, using earplugs, and keeping the bedroom dark, you can create an ideal environment for relaxation and deep restorative sleep.

Alcohol Consumption

While it’s true that alcohol might initially help you unwind and fall asleep faster, it’s important to understand the entire perspective. As your body breaks down alcohol, its initial calming effects fade, and then sleep often becomes less satisfying and restful. Sleep becomes less enjoyable because alcohol actually robs you of time in deep and REM sleep—vital for physical and mental healing.

Did you know that alcohol can increase the amount of time you spend in light sleep while shortening the duration of deep and REM sleep? Deep and REM sleep stages are vital for regeneration, so a sleep stage imbalance can cause you to feel less than rested, even fatigued when you wake up.

Alcohol can also exacerbate symptoms of certain sleep-related medical conditions. For anyone managing sleep apnea, alcohol can worsen it by relaxing throat muscles, which can lead to increased snoring and discomfort. 

Plus, it can trigger those bothersome midnight awakenings, throwing off your body’s natural rhythm and causing your sleep cycles to become out of sync.

It's wise to remember that prioritizing a healthy bedtime routine for quality sleep is one of the best ways to keep you feeling at your best and thriving every day.

Insufficient Sleep Gear or an Unsupportive Mattress

An old, worn-out mattress or a flat 'pillow pancake' can indeed be another reason you're experiencing sleep disruptions. The quality of your BedGear, including your mattress and other sleep accessories, is one of the most influential factors in how comfortable you'll be while you sleep.

You need support and comfort, with pressure-point relief, provided by your mattress and sleep gear. Getting some new, cozy, and satisfying sleep accessories, like an adjustable bed or custom-adaptable pillows, can help you get a better night's sleep.

Updating your mattress will give you a fresh start with comfort and support for your back and body. If your mattress is over 7 years old, investing in a new one can help you improve your sleep health by promoting healthy spinal alignment and proper sleep posture. Getting a new mattress, similar to those at 5-Star hotels, can also facilitate muscle relaxation and relieve joint pressure, helping ease pain in sore areas.

The #1 Sleep Killer According to Sleep Psychologists

Through studies and information highlighted by Aric A. Prather, PhD, author of The Sleep Prescription: Unlocking Your Best Rest, claims that the No. 1 sleep killer isn’t social media or an uncomfortable bed — it’s rumination.

How Rumination Leads to Poor Sleep

Rumination is a powerful suppressor of feelings of tiredness and readiness to fall asleep. Ruminating can often make you anxious or stressed, keeping your mind active, or even on high alert. This is especially true at night, while in bed, when it’s quiet, dark, and there's not much else going on.

When you’re trying to relax and drift off to sleep, it’s common for your mind to get restless. Sometimes, your mind and body just don’t want to settle down. Instead of thinking calm thoughts, you might find yourself replaying certain moments or wishing certain scenarios happened differently. Maybe you’ve stayed awake replaying a tough conversation at work or thinking about something someone said at a party, not realizing that the other person probably forgot about it soon after.

Negative thoughts and emotions are thought to be "salient" by neuroscientists because they are so noticeable and prominent in the brain. Hence, rumination is the worst sleep disruption mentally, which prevents you from getting the rest you need and deserve.

How To Counteract Ruminating Before Bed

As many of us had hoped, there’s no magic button to turn off rumination entirely. One responsibility of your brain is to consolidate information and produce new synapses by filtering through and storing or releasing memories or moments from your day, even the instances or scenarios that bother or worry you.

The best way to get ahead of ruminating before bed is to allow time to get worrying out of the way during the day. When you're trying to sleep at night, the last thing you want or need is the day or specific situation over and over again. That said, try a thoughtful intervention, ideally followed by a mindful meditation at least a few hours before bed. During this time, you'll hopefully be less likely to mentally spiral out for hours while lying awake with unwanted stress or anxiety keeping you awake.

Here are two ways to help yourself prevent ruminating instead of going to sleep — it only takes about 15 minutes to do:

Don't Wait for Bed

Instead of putting off thinking about said scenario or instance until later in the day, set aside 15 minutes during the mid- to late-afternoon—call it your “concern” time.

Similar to an atmosphere conducive to meditation, try to exist while ruminating in an environment where you won't be distracted by anything or anyone. Some go to the bathroom or bedroom and close the door to avoid interruptions, while others may prefer "concern time" during a walk outside.

Once you press start on the timer, give yourself the space to worry openly, one thing at a time. Think of it as a to-do list to filter through, starting with the issues or instances you feel the most apprehension about.

If you tend to stress out during the day, tell yourself: “I just need to wait for any dwelling on this situation until my next concern time.” If your anxieties come up again at bedtime, try blocking thoughts and replacing them with more pleasant ones. You can reiterate to yourself that “I have ‘concern time’ schedule for this issue tomorrow.”

As with anything, healthy habits take time to create. So, try initiating this approach 3 or 4 times a week until your bad habit of nightly rumination slowly begins to disappear.

Write Down Any "Constructive Concerns"

Create a journal entry or take a piece of paper and draw two columns labeled “Problem” and “Solution.” Then, make a short list of current issues you are facing, particularly those that may weigh on your mind tonight.

Under “Solutions,” list the steps you could take to address each issue. Remember, the purpose is to develop a plan for how you will begin implementing them tomorrow or within a couple of days. Still, remind yourself that now isn't the time to solve the problem completely.

Write down your plan and place it next to your bed. Be confident that you have a strategy to manage your stress and anxiety about these topics. It may seem like an unusual approach, or even a bit silly, but acknowledging that you've already put thought and energy into addressing these problems can help free your mind from ruminating over them at night.

Top Sleep Boosters According to Mattress Experts

Next, the dedicated team from Mattress World Northwest, a family-owned local mattress store with excellent reviews, will discuss top sleep solutions that promote physical health and potentially improve your sleep health.

#1: A Properly Fitting Mattress

Replacing your mattress can really transform your sleep by offering renewed comfort and the support your back and body need to feel rested. A mattress upgrade can help improve sleep quality and your sleep cycles by supporting healthy sleep posture and reducing pressure points, making nights of tossing and turning a thing of the past.

#2: In-Home Massage Chairs

Massage chairs can provide an enjoyable and impactful way to wind down and relax before bedtime. They help alleviate back pain and promote more enjoyable sleep by reducing stress hormones. Cortisol is an example. In-home massage chairs can also boost the production of endorphins and other feel-good chemicals. The chemicals serotonin and dopamine, also known as neurotransmitters, are important as they aid the mind and body in developing healthy sleep patterns.

Feel-good chemicals like these loosen tight muscles and promote better blood flow, promoting an environment conducive to falling asleep easily. Massage chairs boost circulation, provide stress and tension-release, and inspire mental calmness, signaling your body that it’s time to rest. With an in-home massage chair, like the OHCO M.8 Neo, you can establish a healthy, soothing bedtime ritual that helps alleviate discomfort or pain that may have kept you awake before.

#3: Customizable Sleep Accessories

Customized sleep accessories, made by brands like BedGear and DreamFit, help you sleep better by providing personalized support, comfort, and control over your sleep environment. For example, a new mattress with a personally selected firmness that feels like it's made just for you can improve alignment and lessen pain in your hips, neck, or shoulders.

Likewise, advanced temperature-regulation technology helps maintain a comfortable sleep environment by adjusting to keep it cooler or warmer as needed. Keeping a balanced sleep temperature with a cooling mattress is another way to customize an ideal sleep environment. 

Since you are most familiar with your sleep challenges—whether it be back pain, noise, or light disruptions—communicate these matters with your sleep specialists during the mattress shopping process to find the best solutions for your sleep needs.

Next, head on down to any Mattress World Northwest. This shop is one of the best places to get a mattress from. Here, you’ll find the most viable sleep solutions available— massage chairs, a new mattress, or an adjustable bed that can help you tackle the No. 1 sleep killer, and overcome some of the worst of the worst sleep disruptions to date!